Does Salt Dehydrate You? Understanding the Truth

When it comes to understanding how salt impacts your hydration, it can all sound a little counterintuitive. For example, if you ate a salty snack you’d probably feel thirsty, right? But you also know good hydration drinks contain sodium, and they hydrate you. 

So, does salt hydrate you or dehydrate you? The truth is, it’s a little of both! 

There’s a lot of misconceptions around salt and sodium in your diet and water intake, which is why we’ve put together a handy guide to help you understand how salt impacts your hydration. 

To start, let’s discuss a key difference between salt and sodium; “table salt” and “sodium” are often used interchangeably, but they don’t mean the same thing. Table salt, as in the one you find in the pantry, is also known by its chemical name, sodium chloride. This is a crystal-like compound that is abundant in nature. Whereas sodium is a mineral, and one of the chemical elements found within salt.(1)

When we sweat, we lose vital nutrients and minerals which we typically replenish through water, foods and other drinks. Sodium is one of those minerals and an essential electrolyte that would need replenishing as it contributes to many important functions within the body (2):

• Fluid balance and retention - it helps to regulate how much water is in and around your body
• Blood pressure regulation - Sodium attracts water, and a high-sodium diet draws water into the bloodstream, which can increase the volume of blood and subsequently your blood pressure (3)
• Nutrient absorption - particularly absorption of glucose and amino acids
• Maintaining stable cells - sodium ensures easy movement of nutrients and other substances in and out of our cells

While we’ve established that sodium is a vital contributor to our overall body functions, it is possible to overdo it. What happens when you eat too much salt? Let’s get into it. 

The risks of too much salt lie in dietary as opposed to environmental factors. People who eat a high-salt diet, typically with highly-processed foods, could be subject to problems with water retention, bloating, increase in blood pressure and even kidney stones. 

Here are some common signs that you may be eating too much salt:

• Increased thirst - when you eat too much salt, your body pulls water from your cells so you’ll start to feel more thirsty. Drinking water and staying hydrated helps to neautralize that salt and give your cells a refresh. 
• Bloating and swelling - when your tummy feels tight or swollen it’s because your body is trying to dilute excess salt by retaining water. Your face, hands, feet and ankles can also swell as a result of this fluid build up. 
• Fatigue and headaches - High sodium levels can disrupt electrolyte balance, causing fatigue, trouble sleeping, headaches, and an overall feeling of weakness. 
• High blood pressure - Changes in your blood pressure happen through your kidneys and too much salt makes it harder to get rid of excess fluid, which can increase the risk of high blood pressure (4). 

That’s why it’s important to keep a balanced diet with plenty of whole foods including meats, fruits and vegetables alongside drinking water and maintaining hydration levels throughout the day.

There are numerous lifestyle factors that can also impact your need for salt. For example, taking part in strenuous exercise or living in humid temperatures causes you to sweat which can increase your body’s thirst and so too its need for more sodium.

So does salt help with dehydration? In this case, yes, because during exercise or sweating, your body loses water and electrolytes. Drinking water or hydration drinks promotes better fluid absorption while also potentially preventing dehydration and heat-related illnesses. 

According to Health.com, the Dietary Guidelines for Americans recommends less than two to three grams of salt per day for all ages, which is about a teaspoon. While that may be a good guideline for people who live with kidney disease, or heart issues, many studies show that the limit should be increased for the rest of the population (5). Other studies have found it beneficial to consume between four to six grams of sodium daily through diet and the salt shaker, and use an electrolyte drink to make up for any shortfalls (6).

If you’re unsure, be sure to get in contact with your healthcare provider, particularly before making any major dietary changes. 

It’s important to stay hydrated for many reasons, including maintaining the body’s ability to regulate internal temperature and keeping joints lubricated, as well as preventing infections and keeping organs functioning properly. Being well-hydrated also helps to improve your sleep quality, ability to focus, and can boost your overall mood and health.

The best drink for dehydration is one that can replace the essential electrolytes and nutrients - such as sodium, sugar, magnesium, and carbohydrates - that are lost when you sweat. This is why Pocari Sweat is formulated to replicate the body’s natural balance of nutrients, it can help avoid dehydration and help manage fluid retention for peak performance, so you can recover quickly and for longer.